How to Decrease Injuries with Mobility Exercises

By Erik Taylor

The mobility craze really exploded about six or seven years ago. Soft tissue health and full range of motion became the forefront of the fitness industry and athletes were spending most their time on foam rollers. But now, since the dust has settled, the truth is usually where it always is—right in the middle.

You need to do some mobility work—or better yet, have someone do it for you like an Active Release Techniques practitioner or a massage therapist. You also need to be aware that if you spend more minutes on mobility exercises everyday than you are in years old you are overdoing it. Time is of the essence for all of us, so be smart with it. You are better off putting the bulk of your energy into your triathlon training rather than rolling around on the floor all day.

Make sure to focus on your specific problem areas: upper back, lower back, shoulders, knees, calves or feet. Focus on those spots, as well as areas above or below them. Your past injuries should always be addressed each session or each week.

IT Band

1 of 8

Iliotibial band syndrome is one of the most common injuries that affect runners, so it's worth spending ample time on your IT band. Lie on your side and set the foam roller perpendicular under your leg. Cross your left leg over the right leg and put your left foot flat on the floor. Roll from your hip down to just above your knee.

Lat (Back)

Find:

Soleus/Gastrocnemius (Calves)

5 of 8

Sit on the floor with your legs stretched out in front of you. Place the foam roller perpendicular to your right calf. Cross your left leg over your right ankle. Place your hands on the floor and use them to raise your body up.

Find:

Calves Continued

Find:

Feet

7 of 8

Your feet get seriously abused, so take care of them. This is a super simple exercise that you can do while sitting at work or watching TV. Place a lacrosse ball or tennis ball under your foot. Roll back and forth.

Within 2 Miles

Activities near you will have this indicator

Within 2 Miles

ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.